11 Zinc Rich Foods To Include In Your Diet

Zinc is a vital mineral for our body. Any zinc deficiency in our body can lead to a number of health complications which includes diarrhea and hair loss. Adult males who are involved in regular gym activities, should ideally have 11 mg every day, while an adult female needs around 8mg of zinc. If zinc is not taken in the adequate quantity, it gives rise to a number of complications. You need to ensure you are getting your daily zinc requirement through your diet naturally and not through zinc supplements which are not good in the long run. Here are some foods which are excellent sources of zinc.

Foods That Are Rich In Zinc

Lobsters

Lobsters are expensive but they are powerhouses of zinc without additional calories. If you are trying to lose weight, do not cook them in melted butter. Lobsters can be baked or cooked in healthy olive oil too which adds to the health count.

Chickpeas

Chickpeas are delicious and rich source of several healthy nutrients. Zinc is loaded in chickpeas along with fiber and protein. Prepare healthy hummus with chickpeas for that additional dose of minerals and vitamins in your diet.

Kidney beans

One of the best non-meat sources of zinc are kidney beans.Vegetarians or those who have meat in limited quantities can get their regular dose of zinc, through a kidney beans dish. These beans are great sources of energy, keep you full for long and are helpful in maintaining blood glucose levels.Kidney beans can be had as a side dish or added to any other food while serving.

Pumpkin Seeds

Pumpkin seeds are high in nutrition; they are excellent source of zinc along with other beneficial properties. They have anti-inflammatory properties, they are a good source of omega-3 fatty acids and also help in controlling blood sugar. They are rich in zinc which means you will be protected from skin infections and rashes. A 100 gm serving of pumpkin seeds offers your body 7.81 mg of zinc.

Fortified Cereals

Start your day with delicious fortified cereals which include multi-grain cereals, whole-grains and bran which are loaded with zinc. These cereals are be had with fresh fruits, milk or fresh fruit juice as per choice. It is filling, will keep your energy levels high while offering you all benefits of zinc.

Oysters

Oysters are rich in zinc though the levels of zinc in every other oyster varies. It is always recommended to have foods high in zinc rather than taking zinc supplements because our body is better equipped to process any excess level of this mineral which we have naturally. Thus, you do not actually worry about having excess zinc through oysters because your body is better equipped to expel it.

Pork, Beef Other Meat

Meat lovers do not have to worry about zinc deficiency since meats are known to have the most concentration of zinc. Whether you are having turkey, beef, chicken, lamb or pork it is going to offer you high quantities of zinc. However, it should be in mind that meat are also rich in fat and cholesterol – thus, having in moderation is always recommended for fitness. Too much meat consumption is not good for your body, thus have meat in balanced portions for best results.

Watermelon Seeds

Next time don’t spit out that watermelon seed! Dry watermelon seeds can be toasted and consumed as they are rich in zinc along with several other nutrients which are all good for the body like magnesium, healthy fats and proteins. Watermelon seeds toasted are crunchy and make a wonderful snack item. Have these seeds everyday to get your everyday zinc requirements.

Salmon

Salmon is undoubtedly one of the healthiest foods available with a gamut of health benefits for your overall health and fitness. They are rich in zinc which help in adding to the daily requirements of your zinc. Salmon can be prepared with other foods rich in zinc for added benefit. Baked salmon and salmon salad is highly recommended.

Dark Chocolate

Dark chocolate is a rich source of zinc. Those who suffer from zinc deficiency are often advised to have dark chocolate everyday to improve zinc levels. 100 grams of cocoa present in dark chocolate offers at least 6.8 mg of zinc. You can occasionally indulge in some dark chocolate and improve any kind of deficiency.

Egg Yolk

Egg yolk is a wonderful source of zinc and are just perfect for those who are trying to build muscles. Egg yolk contains all necessary vitamins and nutrients present in eggs. Thus, by consuming egg yolk you are not just getting your zinc requirements you are also taking in vitamin A, E, D and K which are all beneficial for the body.